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All chest exercisesChest · Calisthenic

Spiderman Push-Up

Bring a knee to the elbow on each rep. Adds core and hip mobility work.

IntermediateBodyweight3 × 8–12/side
Spiderman Push-Up demonstration thumbnail — How To Do A Spiderman Push Up
ChestBodyweight

Spiderman Push-Up

Demo · PureGym

Verified Spiderman Push-Up demonstration by PureGym. Click to play.

How to do the Spiderman Push-Up

  1. 1Keep hips level
  2. 2Chest leads down
  3. 3Alternate sides smoothly

Benefits of the Spiderman Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains obliques, hip flexors as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services